6 Reasons to do Strength Training
Before diving into the benefits strength training can provide us, first, we should know what does strength training mean? It means, we exert our body muscles to lift weights and by doing so we get micro-tears in our targeted muscles. Micro tears help muscles grow stronger and larger than they previously were. Strength training is also called weight training, resistance training, iron training, etc.
I would like to mention one important point here, people often get confused that they need to go to the gym for strength training, but this is not true. Lifting your own body weight also comes under strength training. If you do not have access to a gym, you can always grab a yoga mat and start doing it right away at home.
I am going to discuss the seven most important benefits that strength training bestows upon us.
1. Weight training helps you become stronger
When we lift weights, we tend to break our muscles and cause microtears in them. Microtears are tiny injuries to muscle fibers. When we nourish our bodies with a proper diet, microtears are repaired. Consequently, muscles grow in size and density.
Weight training vastly improves your fitness and strength when done with a disciplined and consistent approach.
2. Weight training increases the density of bones
Strength training provides weight-bearing stimulus to bones that makes them stronger and prevents fractures. It has been seen that individuals who lift weights have more bone mineral density than non-lifting ones.
Regular weight training prevents osteoporosis. Osteoporosis makes the bone weak and brittle such that even bending and coughing can cause a fracture. Women are four times more likely to develop this condition than men. It is said that women should start weight training long before their menopause to prevent osteoporosis.
Proper weight training with good nutrition is the key to having good bone mineral density.
3. Weight training keeps weight under control
When we lift weights, we burn a lot of calories. Many people believe that only cardio does help in losing weight. However, this is not true. The body burns calories even if we lift a dumbbell from the ground. Any amount of work done will result in the burning of calories.
Strength training builds muscles. Weight training burns a lot of calories which keeps body weight in check. Furthermore, when a body has a good amount of muscle mass, it starts to burn calories, though the body is at rest and not moving. Increased metabolism or excess post-exercise oxygen consumption is one of the most accepted reasons for this.
In conclusion, the more muscle mass you have, the more energy expenditure takes place. People who combine weight training with proper nutrition over the course of at least 3 months get astounding results like reduced body fat percentage and an increase in lean body muscle mass.
4. Weight training boosts testosterone levels
Testosterone is particularly a male hormone responsible for the development of male sexual characteristics. Testosterone helps to maintain and regulate at least half a dozen of things in men’s bodies like bone density, muscle mass, sex drive, energy levels, fat distribution, facial and body hair, red blood cells production, etc.
Generally, testosterone levels decrease with age, and hence, loss of body muscles takes place at old age. Some men may have low testosterone levels leading to testosterone deficiency syndrome or hypogonadism.
Regular strength training boosts testosterone levels. Compound lifts like bench press, squats, deadlifts, etc can increase the levels of testosterone in the body. High-intensity interval training or HIIT is also proven to be effective in elevating the testosterone in the body.
5. Weight training reduces stress levels
Stress hormones put a lot of burden on the body. Exercising daily is an effective way to keep these hormones under control and help you feel relaxed. Stress hormones like cortisol are released in large amounts by the adrenal gland during a dangerous condition. This causes an increase in heart rate and blood pressure. Chronic stress is not good and can lead to many dangerous effects like fatigue, weight gain, headache, anxiety, depression, poor sleep, etc.
6. Weight training improves mental health and stability
Strength training helps in a variety of ways to strengthen mental health. It releases endorphins which are neurotransmitters that act to increase feelings of pleasure and well-being and also reduces pain and discomfort. Exercising regularly improves mental health, mitigates emotional health problems, relieves stress, increases the brain’s willpower, and helps in better sleep.
Conclusion
Weight training has a host of benefits associated with it as explained above. Apart from your regular cardiovascular exercises, you can add weight training to your regimen to achieve the maximum advantage of exercising.
